How to Get Adequate Exercise as a Busy Junior Doctor – Preventing Burnout
As a junior doctor, long hours, unpredictable shifts, and constant mental strain can make it difficult to prioritize exercise. Regular physical activity is crucial for maintaining energy levels, reducing stress, and preventing burnout. While finding time to work out may seem impossible, incorporating movement as much as possible into your routine can greatly improve both your physical and mental well-being.
One of the most effective ways to stay active is to integrate exercise into your daily routine rather than relying on long workout sessions at the gym. Short, high-intensity workouts (such as 10–20 minutes of bodyweight exercises or a quick run) can be just as effective as longer gym sessions. Take the stairs instead of the elevator, walk or cycle to work, and use breaks to stretch or do light exercises. I purchased an e-bike a few years ago and it’s easily paid for itself in fuel and carpark savings and it takes about the same amount of time to bike to work as it does to drive stuck in traffic! I arrive at work awake and come home refreshed and destressed. Even simple activities like squats or lunges in your on-call room can make a difference.
Planning ahead is key to maintaining an exercise routine. Scheduling workouts as you would a work shift increases the likelihood of following through. Having workout gear easily accessible in your bag or locker can make spontaneous exercise more convenient. To make fitness more enjoyable, try incorporating it into your social calendar. Exercising with a friend or colleague can make workouts more fun and hold you accountable. Whether it’s going for a run together, attending a yoga class, or playing a sport on your day off, turning exercise into a social activity can help you stay motivated while strengthening relationships.
Incorporating movement into your shifts can also help counteract the effects of prolonged sitting or standing. Stretching between patients, walking briskly around the hospital, or doing a few mobility exercises can improve circulation and reduce stiffness. Even five-minute bursts of activity can provide an energy boost and improve focus during long shifts.
Exercise doesn’t have to be an additional stressor—it should be a tool to help you feel better and more resilient. The goal is consistency rather than perfection. Prioritizing physical activity, even in small amounts, will enhance your endurance, improve your mood, and help prevent burnout. As a junior doctor, taking care of your own health ensures that you can continue to provide the best care for your patients.
Burnout is a growing issue among healthcare professionals, often driven by excessive workloads, rigid schedules, and a lack of work-life balance. While incorporating exercise into your routine can help improve resilience, another powerful way to prevent burnout is by exploring more flexible work options. Locum work offers greater control over your schedule, allowing you to take breaks when needed and avoid the pressures of long-term workplace politics. It also provides the opportunity to work in diverse clinical settings, exposing you to new challenges and patient populations that can reignite your passion for medicine. With reduced administrative burdens and better remuneration, locum work offers a sustainable way to continue practicing while prioritizing your well-being. Talk to us at STAT Recruitment about locum opportunities today!
